Nutrients in 300 calories of Cooked Frozen Mustard Greens with Salt

Boiled Frozen Mustard Greens, drained with Salt.

Weight per 300 Calories

Cooked Frozen Mustard Greens with Salt

1579g

Boiled Frozen Mustard Greens, drained with Salt has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

38%

53%

300 kcal ▼

Macro Nutrients

Cooked Frozen Mustard Greens with Salt

Energy300 kcal

10.3%

Boiled Frozen Mustard Greens, drained with Salt have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.95 g

4.07%

Boiled Frozen Mustard Greens, drained with Salt have 3.9473684210526 g of Fat per 300 calories, which is 4.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.64%

Boiled Frozen Mustard Greens, drained with Salt have 0.20526315789474 g of Saturated Fat per 300 calories, which is 0.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.35 g

21.7%

Boiled Frozen Mustard Greens, drained with Salt have 0.34736842105263 g of Omega 3 per 300 calories, which is 21.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.38 g

2.23%

Boiled Frozen Mustard Greens, drained with Salt have 0.37894736842105 g of Omega 6 per 300 calories, which is 2.23% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Frozen Mustard Greens, drained with Salt have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate49 g

37.8%

Boiled Frozen Mustard Greens, drained with Salt have 49.105263157895 g of Carbohydrate per 300 calories, which is 37.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.05 g

6.97%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled Frozen Mustard Greens, drained with Salt have 5.0526315789474 g of Sugars per 300 calories, which is 6.97% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber44.2 g

116%

Boiled Frozen Mustard Greens, drained with Salt have 44.210526315789 g of Fiber per 300 calories, which is 116% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein36 g

64%

Boiled Frozen Mustard Greens, drained with Salt have 35.842105263158 g of Protein per 300 calories, which is 64% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Mustard Greens with Salt

Vitamin A5589 μg

621%

RAE, retinol activity equivalents

Boiled Frozen Mustard Greens, drained with Salt have 5589.4736842105 μg of Vitamin A per 300 calories, which is 621% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.63 mg

52.6%

Thiamine

Boiled Frozen Mustard Greens, drained with Salt have 0.63157894736842 mg of Vitamin B1 per 300 calories, which is 52.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.84 mg

64.4%

Riboflavin

Boiled Frozen Mustard Greens, drained with Salt have 0.83684210526316 mg of Vitamin B2 per 300 calories, which is 64.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.07 mg

25.5%

Niacin, nicotinic acid, niacinamide

Boiled Frozen Mustard Greens, drained with Salt have 4.0736842105263 mg of Vitamin B3 per 300 calories, which is 25.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.25 mg

5.05%

Pantothenic acid

Boiled Frozen Mustard Greens, drained with Salt have 0.25263157894737 mg of Vitamin B5 per 300 calories, which is 5.05% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.7 mg

131%

Pyridoxine

Boiled Frozen Mustard Greens, drained with Salt have 1.7052631578947 mg of Vitamin B6 per 300 calories, which is 131% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B91105 μg

276%

Folates and Folic Acid

Boiled Frozen Mustard Greens, drained with Salt have 1105.2631578947 μg of Vitamin B9 per 300 calories, which is 276% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Frozen Mustard Greens, drained with Salt have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C218 mg

242%

Ascorbic acid

Boiled Frozen Mustard Greens, drained with Salt have 217.89473684211 mg of Vitamin C per 300 calories, which is 242% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Frozen Mustard Greens, drained with Salt have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E21.3 mg

142%

Tocopherols and Tocotrienols

Boiled Frozen Mustard Greens, drained with Salt have 21.315789473684 mg of Vitamin E per 300 calories, which is 142% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5291 μg

4409%

Phytomenadione or phylloquinone

Boiled Frozen Mustard Greens, drained with Salt have 5291.0526315789 μg of Vitamin K per 300 calories, which is 4409% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Mustard Greens with Salt

Calcium1595 mg

159%

Boiled Frozen Mustard Greens, drained with Salt have 1594.7368421053 mg of Calcium per 300 calories, which is 159% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.92 mg

102%

Boiled Frozen Mustard Greens, drained with Salt have 0.91578947368421 mg of Copper per 300 calories, which is 102% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron17.7 mg

221%

Boiled Frozen Mustard Greens, drained with Salt have 17.684210526316 mg of Iron per 300 calories, which is 221% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium205 mg

49%

Boiled Frozen Mustard Greens, drained with Salt have 205.26315789474 mg of Magnesium per 300 calories, which is 49% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.64 mg

202%

Boiled Frozen Mustard Greens, drained with Salt have 4.6421052631579 mg of Manganese per 300 calories, which is 202% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus379 mg

54%

Boiled Frozen Mustard Greens, drained with Salt have 378.94736842105 mg of Phosphorus per 300 calories, which is 54% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2195 mg

64.6%

Boiled Frozen Mustard Greens, drained with Salt have 2194.7368421053 mg of Potassium per 300 calories, which is 64.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.47 μg

17.2%

Boiled Frozen Mustard Greens, drained with Salt have 9.4736842105263 μg of Selenium per 300 calories, which is 17.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4121 mg

275%

Boiled Frozen Mustard Greens, drained with Salt have 4121.0526315789 mg of Sodium per 300 calories, which is 275% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.16 mg

28.7%

Boiled Frozen Mustard Greens, drained with Salt have 3.1578947368421 mg of Zinc per 300 calories, which is 28.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1481 g

40%

Boiled Frozen Mustard Greens, drained with Salt have 1481.0526315789 g of Water per 300 calories, which is 40% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Frozen Mustard Greens, drained with Salt:

300 calories of Cooked Frozen Mustard Greens with Salt has outstanding amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B3.
It also has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled Frozen Mustard Greens, drained with Salt:

300 calories of Cooked Frozen Mustard Greens with Salt has outstanding amounts of Calcium, Copper, Iron, Manganese and Sodium.
It is an excellent source of Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium.

Macronutrients in 300 calories of Boiled Frozen Mustard Greens, drained with Salt:

300 calories of Cooked Frozen Mustard Greens with Salt has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate and Protein.
It also has some Fat and Sugars.
While 300 calories of product has trace amounts of Omega 6, it has no Saturated Fat.

Compare Boiled Frozen Mustard Greens, drained with Salt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Cooked Frozen Mustard Greens with Salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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